Everyday Habits That Support Better Sleep

We often think about sleep only when we get into bed. But many of the habits that affect how we sleep happen during the day: when we wake up, how much light we get, how active we are, and what we eat and drink. The good news is that small, consistent changes can help support more restful nights.

Most adults need at least seven hours of sleep a night, according to guidance from public health bodies such as the US Centers for Disease Control and Prevention. Here are everyday habits that can help you get there.

Morning habits

Wake up at a consistent time

A regular wake-up time, even at weekends, helps keep your body clock steady. If you want to change your schedule, adjust it gradually, by about 15 minutes every few days.

Get daylight early

Natural light in the morning helps set your internal clock. Open the curtains as soon as you wake up, eat breakfast by a window, or take a short walk outside. Even on cloudy days, outdoor light is much brighter than indoor lighting.

Daytime habits

Move your body

Regular physical activity can support better sleep. A daily walk, cycling, gardening or any movement you enjoy all count. Many people find it better to finish vigorous exercise a few hours before bed. See How to Start a Daily Walking Habit for an easy place to begin.

Be mindful of caffeine

Caffeine can stay in your system for several hours. If you find it hard to fall asleep, try having your last coffee, tea, energy drink or cola earlier in the day, for example before lunch, and see if it helps.

Keep naps short and early

If you nap, keep it short (around 20 to 30 minutes) and earlier in the afternoon. Long or late naps can make it harder to fall asleep at night.

Evening habits

Eat dinner a little earlier

Large or very rich meals close to bedtime can make it harder to settle. Where possible, aim to finish your main meal two to three hours before bed. If you’re hungry later, a small snack is fine.

Go easy on alcohol

Alcohol might make you feel sleepy, but it can disrupt sleep later in the night. If you drink, consider having less and finishing earlier in the evening.

Dim the lights

Bright light in the evening can make it harder to feel sleepy. Switch to softer lamps after dinner and reduce screen brightness or use night mode on your devices.

Wind down

Give yourself time to switch off. A consistent routine with a warm shower, a book or some gentle stretching can help. Our guide to building a calmer evening routine walks you through it step by step.

At bedtime

• Keep your bedroom cool, dark and quiet. Blackout curtains, an eye mask or earplugs can help.
• Use your bed mainly for sleep. Avoid working or scrolling in bed so your brain links it with rest.
• If you can’t sleep, get up. If you’re lying awake for a long time, get up and do something calm in dim light, then return to bed when you feel sleepy.

Track what helps

Everyone is different. A simple sleep diary, noting when you went to bed, when you woke up and how rested you felt, can help you notice which habits make the biggest difference for you.

When to talk to a professional

If you regularly struggle to fall or stay asleep, snore loudly, stop breathing during sleep, or feel very tired during the day despite enough time in bed, please speak to a doctor. These can be signs of a sleep disorder that needs proper assessment.

Further reading

• CDC, About sleep
• NHS, How to fall asleep faster and sleep better